Beet is young, leafy tops of the beetroot plant. Indeed, beet tops carry more minerals, vitamins, and health-benefiting pigment antioxidants than its taproot, and yet they come as one of the very low calories leafy-greens. Although its top greens can be gathered at any stage of plant growth, they are at their best while the plant is young, and its stems are soft and tender.
Botanically, beet is a tuberous taproot belonging to the major Amaranthaceae family, in the subfamily of Betoideae. Its scientific name is Beta vulgaris. Sugar beet, Mangelwurzel, and Swiss chard are other close members of the Betoideae subfamily.
The beetroot is the taproot portion of a beet plant, usually known in Canada and the United States as beets while the vegetable is referred to as beetroot in British English, and is also known as the table beet, garden beet, red beet, dinner beet or golden beet. It is one of several cultivated varieties of Beta vulgaris grown for their edible taproots and leaves (called beet greens); they have been classified as B. vulgaris subsp. vulgaris Conditiva Group.[rx] Other cultivars of the same species include the sugar beet, the leaf vegetable known as chard or spinach beet, and mangelwurzel, which is a fodder crop. Three subspecies are typically recognized.
What Are The Different Beet Varieties?
Beets come in a few different varieties. They are:
Chioggia, which is an Italian variety with distinct red and white striped flesh.
Formanova, which is a cylindrical beet that grows up to 8 inches long.
Golden, which is carrot-colored but still tastes like the beet. The greens of beet vegetables are especially delicious.
Detroit Dark Red, which is a popular variety that grows 2 ½ to 3 inches in diameter. This one can be grown in a wide variety of soils and temperature conditions.
Lutz Green Leaf, which is an unusual variety that grows up to four times the size of normal beets.
Beets are usually red. This can largely be attributed to betalain, a pigment that beets contain. There is another variety of beets – the white beets. These are cooked the same way as their red cousins, but without the issues with the color (which might stain your dress at times). Another variety is golden beets, where the root is pale orange. The flesh is of a similar color – and it is firm, healthy, and sweet. Golden beets are low in calories and extremely rich in fiber. They also are great sources of potassium and calcium.
Beets are also consumed in the form of crystals – the juice of beets is concentrated into soluble crystals, which can be mixed with another drink and taken. Sugarbeet is another root crop that flourishes in temperate climates, with the growing season usually five months long.
15 Health Benefits of Beets, According to Science
Here are 15 health benefits associated with beets according to science.
1. Beets are a source of valuable nutrients and fiber
Beetroot contains vitamins A, C, and B group. They are a good source of calcium, iron magnesium, potassium, manganese and fiber. The main health benefit of beets comes from the pigment betalain that gives them the deep rich color. Beets are a unique source of phytonutrients called betalains Betalains have powerful anti-oxidants and inflammatory properties.(2) Beets are also a source of beneficial flavonoids called anthocyanins. They are low in calories and contain no cholesterol but have high sugar content. (3)
Eat beets and improve your overall health and diet.
2. Beet greens are edible
Beet greens, the leafy part of the vegetable are the healthiest part of the plant. They contain the vitamins and minerals found in the root as well as, fiber, vitamin B6, and have significant amounts of vitamin A and C, calcium, and iron. The beet greens have more iron than spinach. Beet greens and beets keep your body fueled, they increase your efficiency and let your body make the best of the food you eat.
The leaves of the beetroot contain all the minerals and vitamins of the root and are very healthy to eat.
3. Beets can lower blood pressure
The inorganic nitrate content of beets is converted to nitric oxide which helps improve blood flow. This is beneficial to the cardiovascular system and helps reduce blood pressure and improve blood flow. Participants in a study found that within 6 hours blood pressure levels were significantly lower. (4) Drinking beet juice may help reduce blood pressure in a matter of hours. One study found that drinking a glass of beet juice lowered systolic blood pressure by an average of 4 – 5 points. The benefit comes from natural nitrates converted to nitric oxide in your body. Nitric oxide dilates blood vessels, improves the flow of blood, and lowers blood pressure.
Natural nitrates in beets improve blood flow and lower blood pressure.
4. Beets fight inflammation
Beets can help fight inflammation. They are a source of betaine which protects cells from environmental stress. Eating beets regularly has a powerful effect due to their anti-inflammatory properties. Choline is a very important versatile nutrient of beetroot. It maintains the structure of cellular membranes, assists with the absorption of fat, and reduces chronic inflammation. You can boost the anti-inflammatory potential of beets by preparing beet juices as a healthy way of taking advantage of all beets have to offer. The anti-inflammatory effects of beets have been linked to cancer by helping fight tumors.
Eating beets regularly gives your body powerful anti-inflammatory properties.
5. Beets boost stamina and energy levels
Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities. Researchers have noticed that oxygen intake increases by up to 16% in stamina for exercise. The high nitrate content of beets is converted into energy which is safe to ingest because of its vegetable form. Researchers have said that beetroot can improve the cycling performance in healthy adults.(10)
Beets improve an athlete’s workout with the increase in oxygen to the blood and reduce blood pressure improving the physiological response to exercise. The improved oxygen delivery gives runners a performance boost. (5) Studies show nitric oxide increases the efficiency of the mitochondrial (energy powerhouse.(6)
Beets convert into energy and provide performance boosts for athletes.
6. Beets are good for heart health
The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels. Eating beetroot helps prevent cardiovascular diseases as the fiber in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly. The presence of folate-vitamin B9 in beets has a therapeutic effect on the heart and betaine the betaine helps alleviate angina pain, shortness of breath, reduction of blood pressure and an improvement to the vascular system. (7) Antioxidants in beets prevent the deposition of bad cholesterol in the walls of the arteries and protect the heart from potential heart attacks. (8)
Eating beets helps to prevent cardiovascular disease and protects the heart from potential heart attacks.
7. Beets have anti-cancer properties
The cancerous cell growth in lung, skin, and colon cancer can be counteracted by the pigment betacyanin is obtained from drinking beet juice. Beetroot extract is being studied for use in treating pancreatic cancer, breast and prostate cancer. Studies show that betalains are good at protecting the body against developing some cancers like lung, stomach, colon, and breast cancer. (9) The rich red color of the beets comes from betacyanin, a plant pigment that some research indicates might help defend cells against harmful carcinogens. The unique fiber found in beets may be linked to a lower colon cancer risk. (10)
Betacyanin, a plant pigment found in beets can help protect the body against some cancers.
8. Beets help your body detox
Beets support detoxification of the whole body and strengthen the immune system. Beetroot extract helps to get rid of free radicals from your body’s cells.
Studies have shown that beetroot is one of the most potent antioxidant drinks of all vegetable and fruit juices. The betalain pigments in beets assist the phase two detoxification process. Broken down toxins are bound to other molecules so they can be excreted from your body. This helps purify your blood and your liver.
Beets are a unique source of phytonutrients called betalains. Betanin and violaxanthin are the two best-studied betalains and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.
Beets can help detoxify the whole body and strengthen the immune system.
9. Beets are good for liver health
The betaines contained in beet juice stimulate the function of the liver. Extracts of beetroot help prevent fat from accumulating in the liver. This reduces oxidative stress levels. Beet juice is a very effective way to help your liver to get rid of damaging toxins. The methionine and glycine betaine help keep fatty acids from building up in the liver.(11) The betaine in beets energizes the functions of the liver cells and helps to protect the liver bile ducts. (12)
Beet juice is an effective way to help your liver get rid of damaging toxins.
10. Beets can reduce the risks of birth defects
Beets are very good for pregnant women as they are a rich source of vitamin B folate. This vitamin helps in the development of the infant’s spinal column. A deficiency of folate could lead to a variety of conditions called neural tube defects. Vitamin B folate lowers the dangers of birth defects in babies.
The vitamin B folate in beets is very good for pregnant women as the vitamin B helps in the development of the infant’s spinal column
11. Beets reduce the risk of strokes
A deficiency of potassium in the body increases the risk of strokes and so the beetroot that is rich in potassium is recommended to improve heart health. Potassium relaxes the blood vessels and reduces blood pressure throughout the body. Blood clots are less likely to form when blood pressure is reduced and vessels and arteries are no longer contracted.
Beetroot, rich in potassium, improves heart health and reduces the risk of blood clots.
12. Beets supports mental health
Beets are a good source of folate, also known as B-9 it is important for good brain health. Folate works with B12 to help iron function in your body and produce red blood cells. The nitric oxide produced from beets helps increase blood flow throughout your body. This improves blood flow to the frontal lobes of the brain.(5) Blood flow to the brain decreases with age and this can lead to a decline in cognition. Drinking beet juice can improve oxygenation to the brain slowing down the process of dementia (6) Beets have high levels of tryptophan that keeps you relaxed and calm. They also contain betalain used in anti-depressants. (13)
Beet juice can improve oxygenation to the brain slowing down the process of dementia.
13. Beets will strengthen the immune system
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium that is essential for the health of nerves and muscle function. Beet greens may help boost bone strength and strengthen your immune system by stimulating the production of antibodies and white blood cells.
Beets provide the immune-boosting vitamin C with fiber and essential minerals that stimulate the production of antibodies.
14. Beets can act as an aphrodisiac
Beets contain significant levels of the mineral boron which is directly related to the production of human sex hormones.(14) This leads to a boost in libido, increased fertility, sperm mobility, and a reduction of frigidity in the bedroom.
The boron in beets boosts libido and the production of human sex hormones.
15. Beets have anti-aging properties too
Beets can help prevent age-related cataracts and reduce macular degeneration with vitamin A, a powerful antioxidant substance that can defend the eye against free radicals. They can help prevent kidney damage as they get rid of free radicals that can cause kidney disease. Many studies indicate that eating more plant foods like beetroot decreases the risk of obesity, diabetes, and heart disease. It promotes a healthy complexion and hair. The unique pigment antioxidants in this root can lower cholesterol levels within the body and have anti-aging effects.
Beets are a unique plant food that has a powerful impact on the body in many different areas leading to a healthier life.
Precautions
Beet greens contain oxalic acid which could cause kidney stones when consumed in large quantities for a prolonged-time period. To avoid people having kidney stones.
Avoid the greens by the patients taking anti-coagulants such as warfarin due to the high content of Vitamin K found in Beet greens.
Though it does not have any side effects, its consumption in high amounts causes diarrhea, vomiting and nausea.
How to Eat
Add beet greens to lasagna recipe.
Add pine nuts to cooked beet greens.
It is used in the preparation of ravioli, soups, sandwiches, pasta, omelet, pizza, quiche and stuffed bread.
The young greens are juiced into a healthy drink.
Subdue the beet greens with cucumber, oranges, or lime.
Crispy beet greens are added raw in salads.
Typically, mature leaves & stalks are sautéed or cooked.
Use it in pasta, stir-fries, and casseroles.
Beet greens are added to soups and stews.
Leafy tops are used for making Korean side dishes called Kimchi.
Roasted or sautéed greens could be combined with spinach, beet, and collard.
It pairs well with feta cheese, nuts, hazelnuts, or walnuts.
Fresh Beet Recipes
Here are a few ways to eat beets.
1. Russian Beetroot Soup Recipe (Borscht)
What You Need
1 kg beef chuck with the bone, well rinsed
8 cups of cold water
1 large onion and carrot, both coarsely chopped (with the carrot peeled as well)
1 coarsely chopped celery rib
1 sachet of stock
450 grams of beets and 3 large carrots, all trimmed and peeled
¼ cabbage, shredded
2 large peeled and sliced potatoes
2 large diced onions
2 tablespoons of tomato paste
1 tablespoon of sugar
Salt and pepper, as required
Sour cream and lemon wedges, as required
Directions
For the beef stock, first, combine the beef and water in a stockpot over medium heat. Bring it to a boil, reduce the heat, and simmer gently. Skim the top surface for about 30 minutes, or until the impurities no longer appear.
Add the onion, carrot, and celery to the pot. Also, tie the stock sachet to the pot handle and drop it into the pot. Cover the pot and simmer for an hour or until the meat falls off the bone.
Remove the stock sachet. Transfer the beef to a bowl and pull the meat off the bones. Chop the meat into bite-sized pieces and set them aside. Strain the stock into a clean and heatproof container, all the while pressing on the vegetables to obtain maximum flavor. You can then discard the vegetables.
To make the soup, cook the beets and carrots in the beef stock. Cook for about 45 minutes or until tender. Remove from broth, let it cool and then shred it coarsely. Set aside.
As the beets and carrots cool, you can add cabbage, onion, and potatoes to the broth. Bring it to a boil and simmer for 20 minutes (covered) or until tender. Add beets and carrots and tomato paste and salt and pepper to taste.
Finally, serve in warmed bowls with a dollop of sour cream and a lemon wedge.
2. Beetroot Salad Recipe
What You Need
5 to 6 medium beets
¼ cup of extra virgin olive oil
2 tablespoons of white wine vinegar
½ teaspoon of honey
½ teaspoon of Dijon mustard
½ teaspoon of salt
1 finely chopped large shallot
1 finely chopped celery stalk
Freshly ground pepper, for taste (as desired)
Directions
Preheat the oven to 204o. Divide the beets between two pieces of foil and bring the edges together. Crimp to make packets. Roast until the beets are tender or for about 1 ¼ hours. Unwrap the beets and let them cool.
While the beets cool down, whisk the oil, vinegar, honey, mustard, salt, and pepper in a small bowl to make the dressing.
After the beets have cooled down, remove the skins. Cut them into ½-inch cubes and place them in a large bowl. Add shallot and celery and the dressing. Toss to coat properly.
Serve chilled or at room temperature.
3. Beetroot Smoothie Recipe
What You Need
1 red beet, small, trimmed and peeled
1 large apple, cored
1 stalk of celery
1 cup of almond milk
1 cup of carrot juice
2/3 cup of frozen sliced peaches
1-inch piece of ginger, peeled and sliced
Directions
Roughly chop the beet, apple, and celery.
Add all the ingredients to a blender and mix until smooth. You can also taste the smoothie to ensure if the sweetness is to your liking. If not, you can add a little more of the fruit.
Serve chilled. You can store the smoothie in a jar for up to 2 days.
There are a few other delectable beet juices you can try –
Simple green and red beet juice
Beet-ginger juice
Beet and pineapple delight
Not just with respect to benefits, but also in terms of ‘being cool,’ beets are way ahead. Like the super cool beet facts you will read now.
Preparation and serving methods
Beets greens feature very broad leaves akin to swiss chard, with long and sometimes broad, thick petioles. Trim away any tough and woody petioles. Remove old over-mature, wilted, bruised leaves. Then, wash its leaves in a colander under cold tap water to remove any surface sand and dirt. Gently swish away excess water or mop dry using a paper towel. Chop the leaves and petioles to the desired length using a kitchen knife. Young tender beet greens can be eaten raw or preferably mixed with other greens and vegetables. However, large mature leaves are quite bitter in taste as they contain oxalic acid, and should be eaten cooked, sautéed, steamed or braised.
Here are some serving tips:
Beet greens complement well with other greens such as chard, spinach, kale, etc. They can be employed in the preparation of soups, ravioli, pasta, sandwiches, pizza, omelet, and stuffed bread and quiche, etc.
Tender, fresh and young greens can be juiced into a healthy drink. However, since beet greens rather contain high amounts of oxalic acid, it should be subdued with other greens and vegetables like cucumber and fruits like lime, oranges, etc.
Fresh, very young, and crispy beet greens can be used raw in salads.
Mature leaves and stalks are typically cooked or sautéed.
How to Saute Beet Greens
Sauteed beet greens taste amazing on sandwiches, in salads, or mixed into rice, egg, and pasta dishes. The greens become tender and are a great alternative (or complement) to other leafy greens such as spinach, collards, kale, mustard greens, and chard.
You’ll need:
1 Tbsp. olive oil
1 lb. beet greens, roughly chopped
2 garlic cloves, minced
Salt and pepper, to taste
Crushed red pepper, optional
Instructions:
To saute beet greens, heat olive oil in a skillet over medium heat. Once the oil shimmers (an indicator that it’s hot!), add beet greens, garlic, and a pinch of salt and pepper to taste. For a spicy kick, sprinkle on some crushed red pepper. Toss the leaves in the pan for about 8 minutes until they start to wilt. Drain out any excess liquid and enjoy!
How to Bake Beet Greens
On the other hand, baked beet greens have crispy leaves and can be enjoyed in salads and in hearty dishes such as this golden beet curry risotto. Plus, the process is super simple.
You’ll need:
1 lb. beet greens, thoroughly washed and patted dry with paper towels
2 Tbsp. coconut oil, melted
1/4 tsp. sea salt
Instructions:
Preheat the oven to 350°F. Place the greens in a single layer on parchment paper-lined baking sheets. Brush on coconut oil until the greens are lightly coated, then sprinkle them with salt. Bake for 15 to 18 minutes until the leaves are dry and crisp.
How to store
In a Ziploc bag, put the greens and store it in the refrigerator to keep them fresh for about four days.
Wrap dried (washed) greens in a paper towel. Store it in a plastic bag in a vegetable section of the refrigerator for keeping them for upto two weeks.
Beet leaves were consumed whereas the root was discarded in ancient times.
Romans discovered the edible uses of roots and leafy beet tops are preserved for medicinal purposes.
Cooking beet greens
Much like other greens, beet leaves can be cooked and served as a vegetable side dish. Your imagination is the limit.
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Boiled: Add clean leaves to a pot of boiling water that’s been salted. Cook for two minutes, then drain.
Steamed: Place leaves in a metal steamer. Put an inch of water in a pot and set the steamer inside. Bring to a boil and cook for about 3 minutes or until tender.
Sautéed: Heat a couple of tablespoons of your favorite oil in a frying pan. Add a clove or two of crushed garlic if you like. Put several handfuls of beet greens into the hot pan and stir; cook until wilted.
Baconed: Cook several slices of bacon in a frying pan until they’re crispy. Remove bacon and crumble it. Add beet leaves to hot pan and cook until wilted. Stir crumbled bacon in and serve.
Make beet green powder
One way to use beet tops is to preserve them as dried powder. This powder can be added to smoothies (great during the wintertime dearth of fresh veggies!), stirred into salad dressings, and used in soup. See the recipe below for how to make powdered beet greens for long-term storage.
Here’s what I found, though. The amount of green powder that results from a full dehydrator is — at least in my opinion — not worth the extensive drying time required and the power used to fully dry the greens.
I’d use an alternative method. Either air dries the greens if your climate is hot and dry enough (mine’s not) or dry them in the heat of your vehicle. Yes, that’s right. In your car. This will allow you to dry a lot of beet greens at once, making the effort more worthwhile.
Make a beet green smoothie
Make your favorite smoothie, but sneak in four or five beet leaves. Beet greens disappear beautifully; this a perfect way to incorporate more veggies into the diet. I made a banana-blueberry-pineapple smoothie with the greens and my then 15-year-old said, “Ooh, that’s a good one.”
Make chips
I figured, if it can be done with kale, why not beet tops? Clean the leaves and tear them into large pieces, removing the ribs. Dry thoroughly and toss with a tiny bit of olive oil.
I used about a teaspoon of olive oil on greens from four beets. Place in a single layer on a baking sheet and sprinkle with coarsely ground salt. Bake at 350 degrees for 20-30 minutes or until the greens are crispy. The beet leaves turn brownish fairly quickly; they are not a pretty snack (they look more like crispy fall leaves than something edible), but they’re tasty.
What to do with the stalks if you like pickles
While I didn’t pickle an entire batch, I cooked some stalks until they were crisp-tender and tucked them into a jar of my dilly green beans. A little shortcut, yes, but I think you could use the dilly green bean recipe replacing the beans with beet stalks and it would work out just fine.
Toss them into a salad
The leaves of the beet are surprisingly mild and tender, making them a great addition to a salad – with homemade salad dressing, of course!
Stir fry the stalks
I have to admit, I didn’t like them this way, but neither do I like Swiss chard. My husband, who is a fan of Swiss chard, thought the stir-fried stalks were great and very similar to Swiss chard.
Dried Beet Green Powder
prep time:20 MINUTES
cook time:6 HOURS
total time:6 HOURS20 MINUTES. Preserve the greens from your beet crop as a powder. It’s an easy addition to soup, smoothies, and salad dressings.
Ingredients
8 cups beet greens, loose (from about two bunches of beets)
Instructions
Thoroughly wash and dry beet greens. Remove fleshy stems.
Place raw beet greens on a dehydrator tray or a cookie sheet lined with a towel.
Drying the Beet Greens
To use a dehydrator: Set temperature to 100 degrees. Dry until greens are crispy. (About 6-to-8 hours.)
To dry in your car: Place trays of beet greens in a closed vehicle that’s sitting in the warm sun. Dry until greens are crispy.
To air-dry: Place trays of beet greens in a warm area, out of direct sunlight. Dry until greens are crispy.
Processing the greens into powder
Place dried beet greens in the bowl of a food processor or blender.
Pulse to break up large greens, then process until you’ve achieved a fine powder.
Store in an airtight jar.
9 Impressive Health Benefits of Beets Root Abstract
Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world. Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. What’s more, they are delicious and easy to add to your diet.
This article lists 9 health benefits of beets, all supported by science.
1. Many Nutrients in Few Calories
Beets boast an impressive nutritional profile.
They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need (1).
Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot (1):
Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Fiber: 2 grams
Vitamin C: 6% of the RDI
Folate: 20% of the RDI
Vitamin B6: 3% of the RDI
Magnesium: 6% of the RDI
Potassium: 9% of the RDI
Phosphorous: 4% of the RDI
Manganese: 16% of the RDI
Iron: 4% of the RDI
Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.
Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.
2. Help Keep Blood Pressure in Check
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide.
And high blood pressure is one of the leading risk factors for the development of these conditions.
The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop (9Trusted Source).
Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure (10Trusted Source).
Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.
3. Can Improve Athletic Performance
Several studies suggest that dietary nitrates may enhance athletic performance.
For this reason, beets are often used by athletes.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (11Trusted Source).
In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance (7Trusted Source, 12Trusted Source, 13Trusted Source).
One small study of nine competitive cyclists looked at the effect of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km).
Drinking beetroot juice improved performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial (17Trusted Source).
It’s important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it’s best to consume beets 2–3 hours before training or competing (18Trusted Source).
Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.
4. May Help Fight Inflammation
Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer (19Trusted Source).
However, most of the research in this area has been conducted in rats.
Beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury (20Trusted Source, 22Trusted Source).
One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition (23).
While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.
Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.
5. May Improve Digestive Health
Dietary fiber is an important component of a healthy diet. It has been linked to many health benefits, including improved digestion.
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1). Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.
This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease, and diverticulitis (24Trusted Source, 25Trusted Source).
Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.
6. May Help Support Brain Health
Mental and cognitive functions naturally decline with age. For some, this decline is significant and may result in conditions like dementia. A reduction in blood flow and oxygen supply to the brain may contribute to this decline (29Trusted Source, 30Trusted Source, 31Trusted Source). Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (32Trusted Source).
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory (33Trusted Source). Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.
Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo (34Trusted Source).
However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.
Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.
7. May Have Some Anti-Cancer Properties
Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells. The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer. However, the current evidence is fairly limited. Beetroot extract has been shown to reduce the division and growth of tumor cells in animals (35Trusted Source, 36Trusted Source).
One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells (37Trusted Source). It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.
Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.
8. May Help You Lose Weight
Beets have several nutritional properties that should make them good for weight loss. First, beets are low in calories and high in water (1). Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss (38Trusted Source, 39Trusted Source).
Furthermore, despite their low-calorie content, beets contain moderate amounts of protein and fiber. These are both important nutrients for achieving and maintaining a healthy weight (40Trusted Source, 41Trusted Source, 42Trusted Source). The fiber in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake (43Trusted Source, 44Trusted Source, 45Trusted Source).
While no studies have directly tested the effects of beets on weight, it’s likely that adding beets to your diet can aid in weight loss.
Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.
9. Delicious and Easy to Include in Your Diet
This last one is not a health benefit, yet it is still important. Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet. Beets can be juiced, roasted, steamed, or pickled. Also, they can be bought pre-cooked and canned for convenience. Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached. Dietary nitrates are water-soluble, so it is best to avoid boiling beets to maximize their nitrate content.
Here are some delicious and interesting ways to add more beets to your diet:
Beetroot salad: Grated beets make a flavorful and colorful addition to coleslaw.
Beetroot dip: Beets blended with Greek yogurt make a delicious and healthy dip.
Beetroot juice: Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small number of beets.
Beetroot leaves: Beet leaves can be cooked and enjoyed like spinach, so don’t throw them out.
Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached
Beets provide some impressive health benefits.
Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C.
Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.
Lastly, beets are delicious and versatile, fitting well into a healthy and balanced diet.
Does Beetroot Offer Benefits for Your Skin?
Beets, Beta vulgaris, have a number of properties that support good health. According to The Ohio State University, beets are rich in minerals and vitamins, such as iron and vitamin C. Just one beet can deliver:
22% daily value (DV) of folate
9% DV of fiber
8% DV of potassium
Although many people suggest that those properties should and could relate directly to skin health, there’s no current direct clinical research to back this up.
Claims that beetroot and beetroot juice can benefit the skin are likely attributed to its vitamin C content. Some of these proposed beneficial properties include:
anti-aging
acne treatment
skin brightening
antioxidant
anti-inflammatory
Beets and anti-aging
Because beets are high in vitamin C, some consider beets to be good for the skin, even suggesting that they can protect from signs of aging, such as wrinkles.
According to Oregon State University, both topical and dietary vitamin C has beneficial effects on skin cells. Vitamin C is found in both the outer layer of your skin, called the epidermis, and the layer of skin under your epidermis called the dermis. The dermis contains:
nerve endings
capillaries
hair follicles
sweat glands
Vitamin C is also found in anti-aging skin care products because of its:
antioxidant properties
role in collagen synthesis
help in repairing and preventing dry skin
Beets and acne
Because of vitamin C’s anti-inflammatory properties, it can be used in the treatment of conditions such as acne. According to a 2018 studyTrusted Source, however, it’s often used along with other treatments such as antibiotics and zinc. Those that suggest beets as a potential cure for acne may justify their claim based on the vitamin C found in beetroot and beetroot juice.
Beets and skin pigmentation
According to a 2013 studyTrusted Source, vitamin C can be used in treating hyperpigmentation to decrease melanin formation. Some feel that since beets contain vitamin C, they can be used for this condition.
Beets for your health
According to a 2015 studyTrusted Source, beetroot and its components, such as gelatins and betaine, offer powerful antioxidant, anti-inflammatory, and vascular-protective effects that can help:
manage cardiovascular disease
reduce blood pressure
lower inflammation
prevent oxidative stress
enhance athletic performance
Some of the health value of beets may be due to the fact that they’re rich in dietary nitrates. Your body converts those nitrates into nitric oxide, a vital molecule that impacts many aspects of health, including helping blood vessels dilate for proper blood flow which may result in:
better brain function
lower blood pressure
improved exercise performance
Things you might not know about beets
Beets are also known as blood turnips.
A combination of beet juice and salt brine is used by many communities, such as in Cincinnati, Ohio, to control ice on roads. According to the Washington DC Department of Public Works, an environmentally safe salt brine/beet juice mixture creates a chemical reaction that helps keep the salt on the road surface.
Beet juice is used throughout the world as a natural red or pink dye for processed foods.
Beets have the highest sugar content of any vegetable.
According to the University of Montevallo, after consuming beets, an estimated 10 to 15 percent of adults in the United States experience urine turning pink or red. It’s also possible for beet consumption to add red color to your bowel movements.
Although red beets are the most common, beets can also be white, gold, or striped with red and white.
Beets belong to the Chenopod family that also includes spinach and quinoa.
Beets are a low-calorie source of nutrients, including vitamin C which is often used in skincare
Are Pickled Beets Good for You?
Pickled beets are a convenient alternative to fresh beets. They’re rich in nutrients and offer many of the same health benefits as their fresh counterparts but have a much longer shelf life. However, pickled beets can also be high in salt and sugar, so you may wonder whether they’re truly good for you.
This article discusses the pros and cons of eating pickled beets.
Rich in nutrients
Beets are a root vegetable that’s often pickled.
Though pickling causes a small loss of nutrients, pickled beets remain a rich source of vitamins and minerals. Just 3.5 ounces (100 grams) provide (1Trusted Source, 2Trusted Source):
Calories: 65
Protein: less than 1 gram
Fat: less than 1 gram
Carbs: 16 grams
Sugar: 11 grams
Fiber: less than 1 gram
Copper: 13% of the Daily Value (DV)
Manganese: 10% of the DV
Folate: 7% of the DV
Riboflavin: 4% of the DV
Magnesium: 4% of the DV
Vitamin C: 3% of the DV
Pantothenic acid: 3% of the DV
Vitamin B6: 3% of the DV
Choline: 3% of the DV
They’re especially rich in natural sugars, copper, folate, and manganese. These nutrients help boost your energy levels, make DNA, regulate your immune system, and build and repair tissues and bones (3Trusted Source, 4Trusted Source, 5Trusted Source).
Packed with beneficial compounds
Beets are likewise a rich source of flavonoid and polyphenol antioxidants, which protect your body against disease by fighting unstable molecules called free radicals (6, 7, 8Trusted Source).
In fact, beetroot is considered one of the 10 plants with the highest antioxidant activity. They’re especially rich in betalains and betanins, two polyphenols that give this veggie its deep red color (6).
However, the pickling process reduces antioxidant levels by 25–70%. Thus, pickled beets contain lower antioxidant levels than those of other forms of beets (6, 9Trusted Source).
Pickled beets made via fermentation or the addition of raw, unpasteurized vinegar also contain probiotics, which are beneficial bacteria linked to improved immune function, as well as better heart and digestive health (14Trusted Source).
These types of pickled beets are difficult to find in most grocery stores, so you can either make your own or look for them at farmer’s markets.
Beets are particularly rich in natural sugars, copper, folate, and manganese — nutrients that are needed for numerous bodily processes. They also boast antioxidants.
Health benefits of Pickled beets
Pickled beets are linked to certain health benefits.
May boost heart health
Pickled beets are naturally rich in nitrates, which your body converts into nitric oxide. This molecule helps blood vessels dilate, which protects against high blood pressure (8Trusted Source).
Research suggests that beet products can lower blood pressure by up to 10 mm Hg. However, this effect likely only lasts a few hours, so you need to eat nitrate rich-foods regularly to prolong this effect (15Trusted Source, 16Trusted Source).
Nitrates may also preserve endothelial function. The endothelium is a thin membrane lining the inside of your blood vessels that helps regulate blood clotting and immune function (8Trusted Source, 17Trusted Source).
May improve digestion
In pickled beets made through natural fermentation, the healthy bacteria on beets’ skin break down their sugars over several days.
Fermented pickled beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients (18Trusted Source, 19Trusted Source).
Probiotics may also protect against toxins and harmful bacteria, as well as reduce gas, constipation, and bloating. What’s more, they may relieve symptoms of gut disorders like inflammatory bowel disease (IBD), ulcerative colitis, and Crohn’s disease (19Trusted Source).
May improve physical performance
The nitrates in pickled beets may improve athletic ability by boosting your muscles’ power and performance (11Trusted Source). Some studies suggest that beetroot juice increases performance on timed endurance or high-intensity exercise by around 3% (11Trusted Source).
However, these effects appear strongest in untrained individuals and are typically observed with beetroot juice, not pickled beets. It’s unclear how many pickled beets you’d have to eat to see the same effects.
May regulate your blood sugar levels
Pickled beets may lower your blood sugar levels. Most varieties of pickled beets are made with vinegar, which studies suggest may reduce blood sugar and insulin levels after a meal (20Trusted Source, 21Trusted Source). Experts believe that beets’ nitrates and antioxidants also keep blood sugar levels in check (8Trusted Source).
In one study, concentrated beetroot juice caused a lower spike in blood sugar and insulin levels than a similar sugary beverage. Nonetheless, other studies failed to find the same result (8Trusted Source, 22Trusted Source). What’s more, none of these studies examined the direct effect of pickled beets on blood sugar and insulin levels. Therefore, more research is needed.
Pickled beets may improve digestion, physical performance, and heart health, as well as lower blood sugar and insulin levels.
Possible downsides
Depending on how they’re made, some varieties of pickled beets may pack salt and added sugars (23Trusted Source, 24Trusted Source).
Research links excess sugar and salt intake to poor health and an increased risk of illnesses like heart disease and type 2 diabetes. Therefore, it’s best to read labels carefully and pick varieties with little or no added sugar or salt, whenever possible (25Trusted Source, 26Trusted Source).
Beets are also rich in oxalates — compounds that may reduce nutrient absorption and promote kidney stones. Therefore, people predisposed to kidney stones may want to limit their intake (8Trusted Source). Though pickled beets may turn your urine pink or red, this side effect is harmless (8Trusted Source).
Some varieties of pickled beets may harbor large amounts of added sugars or salts, so it’s best to check ingredient lists. These types are best avoided.
Pickled beets are popular on salads or as a side or snack. These naturally sweet root veggies may have a number of health benefits, including improved digestion, physical performance, blood sugar levels, and heart health. However, you should avoid varieties with high levels of added salt or sugar. To reap the greatest benefits, choose those made via natural fermentation or with raw, unpasteurized vinegar.
11 Health Benefits of Beet Juice
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. The beet is a bulbous, sweet root vegetable that most people either love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade or so. Research shows drinking beet juice, also known as beetroot juice, may benefit your health. Here’s how.
1. Helps lower blood pressure
Beet juice may help lower your blood pressure. Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure.
Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause.
2. Improves exercise stamina
According to a small 2012 studyTrusted Source, drinking beet juice increases plasma nitrate levels and boosts physical performance.
During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.
3. May improve muscle power in people with heart failure
Results of a 2015 study suggest further benefits of the nitrates in beet juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.
4. May slow the progression of dementia
According to a 2011 studyTrusted Source, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline.
After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior.
More studies are needed, but the potential of a high-nitrate diet to help prevent or slow dementia is promising.
5. Helps you maintain a healthy weight
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day
6. May prevent cancer
Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 studyTrusted Source, betalains have chemo-preventive abilities against some cancer cell lines.
Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.7. Good source of potassiumBeets are a good source of potassium, a mineral, and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life-threatening abnormal heart rhythms.
8. Good source of other minerals
Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.
Besides potassium, beet juice provides:
iron
magnesium
manganese
sodium
zinc
copper
selenium
9. Good source of folate
Folate is a B vitamin that helps prevent neural tube defects, such as spinal Bifida and anencephaly. It may also decrease your risk of having a premature baby.
Beet juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 microgramsTrusted Source.
10. Supports your liver
You may develop a condition known as a nonalcoholic fatty liver disease if your liver becomes overloaded due to the following factors:
a poor diet
excessive alcohol consumption
exposure to toxic substances
sedentary lifestyle
The antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.
11. May reduce cholesterol
If you have high cholesterol, consider adding beet juice to your diet.
A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. It also reduced oxidative stress on the liver.
Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.
Precautions
Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. However, it may be startling if you don’t expect it.
If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.
If you’re prone to calcium oxalate kidney stones, don’t drink beet juice. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.
Next steps
Beets are healthy no matter how you prepare them. However, juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional value. If you don’t like beet juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the earthy taste. If you decide to add beet juice to your diet, take it easy at first. Start by juicing half a small beet and see how your body responds. As your body adjusts, you can drink more.
Is Beet Juice a Natural Treatment for Erectile Dysfunction (ED)?
Erectile dysfunction, also called ED or impotence, causes men to have difficulty getting an erection or maintaining it during sex. It’s common in older men. Occasional ED isn’t usually a reason for concern. Chronic ED may cause extreme anxiety and lead you to seek treatment. You may have heard that beet juice is a natural remedy for ED, but does it really help? The answer is maybe. Read on to learn more.
What the research says
Any evidence supporting beet juice for ED is anecdotal. There are no scientific studies on beet juice for ED.
One cause of ED is high blood pressure, because it may damage blood vessels and disrupt blood flow to the penis. That disruption of blood flow can cause ED. Some research has shown beet juice lowers blood pressure. According to a 2014 study trusted Source, drinking one cup of beetroot juice daily lowers blood pressure as well as some types of blood pressure medication. In theory, if ED is caused by high blood pressure, regularly drinking beetroot juice may improve symptoms.
High blood pressure doesn’t just impact men in the bedroom. It may cause a low sex drive in women. It can also decrease blood flow to the vagina and impact how a woman’s body responds to sex. Hypothetically, women who drink beet juice may also experience better libido.
Nitric oxide and ED
Beet juice is high in nitrates. Your body turns nitrates into nitric oxide. Nitric oxide, a gas naturally produced by the body, may help prevent ED. In fact, nitric oxide is sold as a dietary supplement to treat the condition.
Research has shown nitric oxide serves as a vasodilator to open blood vessels and helps maintain pressure in the corpus cavernosum to sustain an erection. The corpus cavernosum is sponge-like erectile tissue that is rich in blood vessels. When an erection occurs, brain and nerve signals cause the corpus cavernosum to relax and become engorged with blood. The blood becomes trapped and triggers an erection.
How to use beet juice
The best way to get beet juice is to make it yourself by processing fresh beets, including the greens, through a juicer. You can also purchase bottled beet juice at most natural health stores or juice bars. Some stores also sell shots of fresh beet juice.
Beets are naturally sweet, so you don’t have to add sweetener to make beet juice taste good. To cut the sweetness, juice a carrot or celery stalk with the beet. Beets also pair well with ginger, apples, and oranges.
There’s no approved recommended daily allowance for beet juice. If you have a medical condition that may be impacted by drinking beet juice, talk to your doctor to determine how much is safe for you to drink.
Health benefits of beets and beet juice
Aside from lowering blood pressure, beet juice has other health benefits. Beets contain small amounts of most essential vitamins and minerals such as:
iron
potassium
manganese
One small beetTrusted Source provides almost a quarter of the daily recommended value of folate. Folate is a B vitamin that helps prevent neural tube defects in unborn babies.
Whole beets contain modest amounts of vitamin C. However, beetroot juice isn’t a good source. Vitamin C is lost during juicing and storage.
Whole beets are also a good source of fiber. The fiber in your diet helps keep your bowels regular, promotes weight loss by keeping you fuller longer, and may lower cholesterol.
Some research has shown beetroot extract destroys some types of human cancer cell lines. More studies are needed, however.
Drinking a shot of beet juice before exercise or intense activity is often hailed as a surefire way to improve stamina and increase endurance. It’s said to dilate blood vessels during exercise and improve blood flow to muscles. But research has found no evidence this is true, despite beet’s vasodilating effects in blood vessels during rest.
Risks of using beet juice
Most people can enjoy beet juice in moderation without adverse side effects. Some people may experience red urine, a condition called beeturia, after eating even a small amount of beets. The condition is harmless and will go away after you stop eating them. If you have a history of calcium oxalate kidney stones, you may want to limit your intake of beets. Beets are high in oxalates, a compound found in many foods.
Still, according to the National Kidney Foundation, you shouldn’t stop eating beets or other high-oxalate foods completely, because most are highly nutritious. Instead, they suggest eating and drinking calcium and oxalate foods at the same time to increase the chance they’ll bind together in your digestive system before they reach your kidneys.
Nitrates dilate blood vessels and lower blood pressure, so drink beet juice sparingly if you take medications or supplements for high blood pressure. Beets are high in sugar. Eat them with caution if you have diabetes.
Next steps
If you experience ED occasionally, there’s no reason for concern. It’s likely a normal side effect of aging or a stressful day. It may also be due to your medications. If ED happens regularly or is accompanied by other symptoms such as pain, difficulty urinating, or premature or delayed ejaculation, talk to your doctor.
A healthy lifestyle is your best defense against ED. You can’t control every factor that may cause it, but you can control some such as smoking or excessive drinking. If you smoke, drink too much, or take illegal drugs, talk to your doctor or find a treatment program for help to stop. Cigarettes, alcohol, and drugs have a direct impact on ED.
Here are some other lifestyle changes you can make to reduce your risk of developing ED:
Lose weight if you’re overweight.
Stay active and exercise regularly.
Eat a healthy diet.
Work with your doctor to keep other health conditions such as heart disease, high blood pressure, and diabetes under control.
Find ways to manage stress and anxiety. Consult a psychotherapist if needed.
If you have ED, it’s important to keep the lines of communication open with your partner. Remember, ED is a medical condition and nothing to be ashamed of. If you don’t address the condition with your partner, you may experience more stress and anxiety, and worsen or prolong your symptoms.
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